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End of January Check-In

Kayla Castle • January 27, 2022

As we are nearing the end of January do you find it difficult to stick to New Year’s resolutions you made? Don’t be too hard on yourself changing behavior is HARD but not impossible. Instead of feeling defeated reaccess your approach. You know that saying “fail to plan, your planning to fail”? When it comes to behavioral changes you need a plan, of small simple changes done consistently and that progress over time. Check out my top 4 tips of starting healthy lifestyle behavioral change:

 1. Make small changes 

Making any dramatic changes is NOT sustainable and will not help you in the long run. Reassess your diet, look at your portions, add more fiber and protein and stick to mostly water for beverages. Avoid any low-calorie diets, I go much further into detail in another post on why undereating is counterintuitive to reaching your goals. 

2. Get moving outside of the gym

Sure, you hit the gym 2-5x/a week and are training hard. But what is your activity like outside of the gym? Fitness goes way beyond the gym, get more active in your daily life. Take the stairs, go for a walk, do chores, get your body up and moving around. 

3. Are you too focused on the number on the scale

While tracking your weight may be helpful initially you may seem it start getting frustrated with it and stress too much over the scale. When I started my fitness journey, I would be so devastated when the scale said my weight was the same or even up. Use other methods to track progress. Measure your waist, arm, thigh circumference, see how your clothes are feeling and most importantly how you feel about yourself. 

4. How stressed are you?

Life is hectic but that doesn’t mean we can neglect our minds. Stress eating is sometimes used to cope with stress. However, it is vital that you work on the root of the problem and not mask it. I recommended starting small by meditating 10 minutes daily. It is amazing how those 10-minutes can bring such clarity and calmness to your life.

How to Read a Nutrition Label and What To Look Out For

By Kayla Castle • September 16, 2023
Do you find looking at nutrition labels to be confusing and overwhelming? There is a lot of information there, with lots of numbers that add to the confusion. Let’s break down the top things to look out for on a nutrition label:

Balancing Blood Sugar Levels

By Kayla Castle • June 19, 2023
You know when you eat something sweet and then later in the day you start feeling sluggish and tired? That sugar crash feeling is from a sharp rise in blood sugar levels followed by a decline. Having consistent blood sugar levels provides us with a consistent energy boost. By structuring our meals in a balanced pattern, you will be less likely to experience a “sugar crash”.

My Top 5 Tips for Starting Your Health Journey

By Kayla Castle • May 15, 2023
"Your health and wellbeing should be your #1 priority, nothing else is more important" ~ Robert Cheeke
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